7 Deadly Fitness Lies Sold to Women

I listened to my Mind Pump guys on episode 1077 break down the 7 Deadly Fitness Lies Sold to Women. They are so spot on, and I could not agree more. Time and time again, I share how I am so very thankful to have a father who demanded so much out of his daughters and treated us equally as our brother when coaching us in sports through out high school. One of my favorite memories that I still laugh about to this day is when my Poppie (grandpa) came to visit us during Christmas break when I was in 9th grade. He showed up at my basketball practice and was shocked with how tough my dad was on us girls during practice. I’ll never forget him telling my grandpa — “Girls want to be treated equally. Well, I am going to coach these young ladies like I do my football players and demand 100% effort at every practice.” My dad was so ahead of the times (see lie #3) and instilled in me fundamental skills that I have carried over into my adult life.

Below is a recap from the podcast.

This myth has demonized building muscle. It is critical to build muscle if you want to speed up your metabolism and lose body fat. Muscles do not tone; they build or they shrink. PERIOD. Toning is used to describe the feeling of muscles getting more firm, which is the beginning stages of building muscle. The most effective way to get a lean, tight, defined body is performing compound lifts (deadlifts, squats, bent over rows, presses, barbell hip thrusts) that are relatively heavy at 6-12 rep ranges.

Calories fuel the muscle building process and this in return increases the metabolism. The goal is to get to a place where you are able to eat more calories then what your body is accustomed to and still lose body fat due to an increased metabolism from adding muscle. Most women are always in a calorie deficit and trying to cut, which is why over time it becomes harder and harder to lose weight, because your body has become accustomed to eating in a calorie deficit for a long period of time. It is completely ok to cut, but on the same note it is great to go through periods of adding more calories to the diet. Plus, in the long run this enhances your quality of life. Going to birthday parties, out to dinner, vacations, etc., does not become a stressful situation, but a space to enjoy and thrive, because your body is a fat burning machine.


You, as an individual, need to train differently based on personal goals and training history and not because of your sex.

NEWS FLASH: You are born with your muscle attachments. For example, a muscle attaches at point A and point B. When a muscle contracts, it squeezes and brings those 2 points closer together (aka: bicep curl). You would have to surgically remove your muscle and reattach it to a different point on the bone to elongate the muscle. Clearly, you cannot make a muscle longer.

There is nothing wrong with taking these types of classes if you enjoy them. They do a great job at fatiguing the body, but they do not change the body nearly as fast as resistance training. If you want to shape and sculpt your body in the most effective, efficient, fastest way possible, then strength training needs to be in your arsenal.

Regarding the shape of a muscle, there is room for change, but it takes years, and you have to build a lot of muscle. For example, the girl who wants to build a bigger booty. This does not happen over night and takes years of consistent training to achieve the result. There are also those genetic freaks who rarely train and eat like crap but have the body you aspire to reach. Do not compare yourself to them; that is not real life. I think it is important to embrace the body God gave you, and put in the consistent work to make it the best version possible!

We, as women, need to get over the scale and the size of our clothes. We’re not walking around all day long with a sign saying what size of clothes we wear and our body weight. I know when I am feeling good in my skin I am walking around exuding confidence and feeling like a Goddess, and certainly not giving two-shits what the weight on the scale reads or what a brand of shorts says is my size. For example, a 120lb woman at 33% body fat versus a 145lb woman at 17% body fat. That is a 25lb difference in weight, but a HUGE difference in the way they look based on muscle-to-fat ratio.

One of the best ways to build a strong core is performing heavy deadlifts and squats, which has been demonstrated in multiple studies through Electromyography (EMG). It is also important to note the hip-to-waist ratio. Maybe your waist added some muscle and grew a 1/2 inch but your booty added 2 inches. That’s an improvement in the hip-to-waist ratio.

Don’t believe claims that promise outlandish, unrealistic results.

In a nutshell, Build Muscle + Burn Body Fat + Stop Worrying about the Scale = Looking Like a Goddess!

Motivation vs Self-Discipline

“Motivation is BS. Self disciple is everything.” ~Author unknown

I recently read this statement and had to ponder it for a moment. A huge part of being a Personal Trainer/Coach is encouraging and motivating people. Whether it be positive feedback on their training and nutrition habits or a high five for showing up and bringing their A-game, the list could go on for a while, but it’s what we do. I also simply love giving affirmation and encouragement to my clients. My #1 Love Language is Words of Affirmation so clearly I am wired to affirm others as this is also how I want to receive love.

However… once I dove a little deeper and read the definition of these two words I was able to distinctly see the difference.

MOTIVATION is defined as the general desire or willingness of someone to do something.

SELF DISCIPLINE is defined as the ability to control one's feelings and overcome one's weaknesses; the ability to pursue what one thinks is right despite temptations to abandon it.

The biggest difference between the two is one’s desire versus one’s ability. In the grand scheme of life, there is nothing wrong with offering words of encouragement and motivation; however, I cannot be the sole person to get clients to reach their goals. There must be an internal self-discipline that carries one through in the good and hard times.

For example,
When we don’t want to show up to train,
When we want to binge,
When we want to go on a bender,
When we let that person back in our life because it feels good momentarily…
We have to draw the line and hone the self-discipline that is deep inside our hearts. The desire to do something is fleeting, but the ability to overcome weakness is permanent.

self discipline

Thankfully, I was taught self-discipline at a young age. I can vividly remember days I did not want to get up at ass-crack of dawn to go to cross country practice, or putting off completing my thesis to the final days, or getting up day after day to go to a corporate job I hated, but self-discipline was so engrained in my being that I knew I had no choice to not go to practice because then I would let my teammates down as well as not be the best athlete I could be that season. I knew I had to finish my thesis to complete my Masters program so it didn’t matter what excuses I made or how much my professor motivated me to get it done, I had to dig deep within and make it happen. I knew I had no choice to not show up to my corporate job or I would be sleeping in my car with zero money and going no where fast. In retrospect, that job taught me so many things and especially self-discipline. Would I ever go back to that life, HELL NO, but I am thankful for the experience.

My dad used to say, “you can lead a horse to water, but you can’t make it drink.” In other words, I can give you all the love, encouragement, affirmation, and motivation your heart desires, because I love doing so and if it is the right setting. However, at the end of the day, it comes down to what you really want and the ability to pursue it regardless of the temptations that come your way.

Recognize your triggers and practice self-discipline daily, because in the end you will see positive change.


The best career decision I ever made was making it a non-negotiable to start my day no earlier than noon on Mondays. Being able to sleep in until 9:00 and starting my week off without the crazy hustle of making that 8am meeting or 5:30am client has been a game changer. I don’t dread Mondays, I get to fully enjoy my entire weekend, and I look forward to the week so much more.

I need sleep. Once I finally started getting more sleep and only allowing myself 2x/week of early clients, my quality of life improved ten-fold. The video above nails it on exactly how I function.

My morning ritual is waking up to a peaceful alarm with no snooze, making a cup of coffee, and finding a podcast to listen to while I make breakfast, pack my food for the day, and get ready. No negative energy from the BS on TV. No checking my email. When I brush my teeth, I read affirmations I have written about career, relationships, fitness, and finances and let those words sink in every morning. Whether it’s a 4:15 morning or an 8/9am morning, the same ritual stands.

We all hear how the early morning risers are supposedly the most productive, but I know for a fact that getting good sleep and sleeping until 8 or 9am more days than not has made me a lot more productive. Everyone is wired differently. I know there are individuals out there who kick ass with an early morning start. I coach a few of them, and my dad is that exact person too. Personally, I felt bad for a hot minute when I would turn down clients who wanted to start early on days I told myself were my mornings, but then I saw how I became a better coach, friend, sister, and daughter when I allowed myself to sleep, and also have a life during the week.

Research continues to come out to show how sleep is one of the most important things an individual can do to stay healthy, lose weight, and stay sharp. For the longest time I would tell myself, “You can sleep when you die.” Fast forward to my body pretty much shutting down in 2012, and I learned real fast that mindset does not create a lifestyle of longevity and thriving. I want to be my best self and give my best self to my family, friends, and clients. Knowing now how I tick and what works best for my lifestyle and body is something I will not take lightly ever again.

How are you wired? Are you an early riser and thrive in the morning? Do you stay up later and sleep in to create the best day? What is your morning ritual?

Problems are not problems

“Problems are not problems. They are subconscious patterns that need to be adjusted. Adjust patterns in your subconscious and you can adjust so many things in your life.” Dandapani

The quote above resonated with me very deeply when I heard it on my favorite podcast, Mind Pump, this week. Check out the episode HERE.

Currently, the problem I am battling is learning how to date in this online world. It is a doozie. A game of process of elimination and learning how to pinpoint men who are ready for something more or who simply want fun. After listening to this podcast episode, I had a paradigm shift, game changer, AhHa moment! It helped me to understand this problem is not a problem, but a subconscious pattern that needs to shift.

My shift is looking like this…

  • Choosing to not succumb to the negative bull shit that people tell me, or I read on social media, or hear on TV.

  • Choosing to take a stand for what I believe is true and that I know in my heart of hearts is real.

  • Choosing to believe there is more out there then this current state.

  • Choosing to demand more of myself and not using the scapegoat of a problem to limit my growth potential.

  • Choosing to see all the possibilities and greatness Austin has to offer.

  • Choosing to live boldly and confidently, and do life all in.

  • Choosing to let things/situations/people Be and not get wrapped up in letting them Go.

  • Choosing to treat my dating life like I do my health and fitness.

Adjusting my subconscious by only 1-degree has already started opening up new doors. It is easy to get wrapped up in the Negative Nancy mentality, but I challenge you to look at the problem(s) you are facing head on and adjust your subconscious pattern. I can promise you that it will be a game changer, and 2019 will turn out a lot different than planned.

Showout's Food Log

Over the past couple of months I have had a handful of clients ask what I eat on a daily basis. I will say I am an 80/20 clean eater; I am airing on the side of 80% vs 90% because I love going out with my friends and enjoying a cocktail or ten! The food is clean, but we all know alcohol has zero nutritional value.

I also want to point out how increasing my strength training volume to 4x per week over the past 2 years has been such a game changer. My metabolism is legit faster! I don’t have to kill myself with copious amounts of cardio. I can enjoy treats more often and it not derail my progress. I have more muscle, which in turn means a faster metabolism. I am finally seeing my glutes grow too! PRO TIP: If you want an ass or your glutes to grow, you have to eat! 1200-1500 cals a day and running your butt off is literally going to give you no butt.

Below is MyFitnessPal food log over the past few weeks, which gives more detail on portion sizes, and I also included a hand-written week of nutrition.


Breakfast: Baked sweet potato with coconut oil and cinnamon. Green tea with collagen, Equilibrium Nutrition protein powder, cinnamon, and a drop of clove doTERRA essential oil

Lunch: Salad —> Alaskan Cod, green onion, beets, red potato, avocado, Trader Joe’s Turmeric, ginger, almond butter dressing, spring mix, olive oil

Post workout: 1/2 cup oatmeal w/ 1/2 cup frozen raspberries topped with cinnamon and drizzled with honey 

Dinner: Salad —> mahi mahi, artichokes,  olives, beets, avocado, green onion, kelp noodles, spring mix, olive oil, and this amazing dressing from Trader Joe’s that is turmeric, ginger, lemon juice, and almond butter. The side is basmati rice cooked in coconut milk and a sprinkle of goat cheese on top.


Breakfast: Baked sweet potato with coconut oil and cinnamon. Green tea with collagen, Equilibrium Nutrition protein powder, cinnamon, and a drop of clove doTERRA essential oil

Lunch: Salad —> Alaskan Cod, green onion, beets, red potato, avocado, Trader Joe’s Turmeric, ginger, almond butter dressing, spring mix, olive oil

Post workout: 1/2 cup oatmeal w/ 1/2 cup frozen raspberries topped with cinnamon and drizzled with honey 

Mid-afternoon snack: Health Lab peanut butter protein ball, dollop of hummus w/ hard boiled egg

Dinner: Salad—> Alaskan cod, green onion, steamed carrots, red potato, avocado, kelp noodles, spring mix, coconut aminos, olive oil, sprinkle of Bragg’s nutritional yeast on top. Avocado hummus for dipping. A side of basmati rice cooked in coconut milk and a sprinkle of goat cheese on top.


Breakfast: Baked sweet potato with coconut oil and cinnamon. Coffee with collagen, honey, cinnamon, and a drop of clove doTERRA essential oil. Equilibrium Nutrition protein powder shake. 

Post workout: 1/2 cup oatmeal w/ 1/2 cup frozen raspberries topped with cinnamon and drizzled with honey

Lunch: Salad —> Alaskan Cod, green onion, beets, red potato, avocado, Trader Joe’s Turmeric, ginger, almond butter dressing, spring mix, olive oil

Dinner: Salad—> Wild caught salmon, green onion, artichokes quarters, olives, red potato, avocado, spring mix, steamed carrots, Primal Kitchen Dreamy Italian dressing, coconut aminos. Side of cauliflower gnocchi.


Breakfast: Baked sweet potato with coconut oil and cinnamon. Coffee with collagen, honey, cinnamon, and a drop of clove doTERRA essential oil. Equilibrium Nutrition protein powder shake. 

Post workout: 1/2 cup oatmeal w/ 1/2 cup frozen raspberries topped with cinnamon and drizzled with honey
Lunch: Salad —> Alaskan Cod, green onion, beets, red potato, avocado, Trader Joe’s Turmeric, ginger, almond butter dressing, spring mix, olive oil

Dinner at Polvos: Share large guacamole with friends. Chips and salsa. 1 1/2 Mexican martinis


Breakfast: 1/2 cup oatmeal w/ 1/2 cup frozen blueberries topped with cinnamon and drizzled with honey. Coffee with collagen, honey, cinnamon, and a drop of clove doTERRA essential oil. Equilibrium Nutrition protein powder shake. 

Afternoon: Day drinking with my friends. I typically drink the following when I am out day drinking: Ruby Red or Deep Eddy Lemon and water, Dulce Vida Ruby with Waterloo or Tequila with Waterloo. The grapefruit and watermelon flavors taste amazing with tequila!

Dinner at Stella San Jac: Beet and goat cheese salad. Share the lamb meatballs and beet chips. Split a bottle of Rosé with a friend.


Breakfast: Coffee with collagen, honey, cinnamon, and a drop of clove doTERRA essential oil. Equilibrium Nutrition protein powder shake. 

Brunch at Revelry: Share French fries with my friend. Mimosa carafes.

Afternoon: cocktails out and about with friends

Dinner: Salad—> Wild caught salmon, green onions, avocado, red potato, steamed carrots, Primal Kitchen Ranch dressing, kelp noodles, spring mix, coconut aminos

2019 Mantra


If you see a door, enter it. If you see a staircase, climb it. This year I am choosing to move toward my challenges. Showing up and doing the work. Not “please make it easier” but “please let me feel it.”



I am choosing to trust the process of life. From career, to relationships, to health, I am trusting what is to come. Living in a spirit of faith and believing in the process. Trusting that people are good at heart even when things do not go the way I planned. Trusting that this beautiful life will supply all my needs and fulfill my deepest desires. Trusting that as I learn more about nutrition, fitness, and health that I evolve into the best version of myself and can give inspire others.


I am choosing to let go of trying to always be in control. My Type A personality makes this extremely challenging, but I am present to my controlling nature and letting things go one day at a time. Letting go of past hurt. Letting go of damaged relationships. Letting go of a lacking mindset. Letting go of bitterness. Letting go complacency. Letting go of blame.


I am choosing to be abundant in every aspect of my life. Being open to dreaming big and taking big action on growing my business to new heights. Being open to meeting my partner in crime. Being open to saying Yes Yes. Being open to receiving love. Being open to fully owning being a business owner. Being open to meeting new people who I can work and grow with.

Trust. Let Go. Be Open fully encompasses what my heart desires in 2019. Do you have a yearly mantra? If so, share below.


Dates: January 7th- February 4th

Details: 1st 2 weeks focus on a dialed-in eating plan. Remaining 2 weeks introducing other foods back in the diet. Pre and post body comp, weekly goals (nutrition, fitness, steps), meal plans, shopping list, weekly update on who's sticking to the goals. 2 winners at the end of the 30 days: most body fat loss AND most consistent on hitting weekly goals. The winners will receive one personal training session from me, shout out on my social media platform, and $25 gift certificate to Total Nutrition.

Price: $40

Email me at to register by December 21st. Capped at 20 people!

Butternut Squash & Pumpkin Soup


Tis the season for wonderful winter vegetables! I bought some uncooked but prepped butternut squash at Trader Joe’s. The squash was already peeled and cut up, which saved me a ton of time. It has been super cold for Texans the past few days so I was craving some soup. I took my newly bought butternut squash and other ingredients I had in my house and came up with the following:

1 package butternut squash (equivalent to 1 butternut squash)
1 15-oz can organic coconut milk
1 15-oz can organic pumpkin
green onion
salt & pepper to taste

Preheat the oven to 350-degrees. Line a baking sheet with foil. Spread the butternut on the foil and bake for 20-30 minutes. Squash should be soft when fully cooked. Dump the cooked squash in a food processor and puree. Add in the can of coconut milk. Puree. Add in the can of pumpkin. Puree. Add the green onion and seasonings. Puree.

Voila! A delicious soup with leftovers for the following day. ENJOY.

Crystal Healing

I have really been into crystals over the past year and diving more in how to use them. I came across an awesome podcast last week that interviewed Heather Askinosie on the healing power of crystals. LISTEN HERE. I have been following Heather’s website, Energy Muse, for a bit now so it was awesome to hear her on the podcast. The point that resonated the most was how to program your crystals to work for you. I have read all about cleansing and knowing where they are sourced; however, setting an intention for each crystal took it to a whole new level.


Quick rewind…I was absolutely worn out about a month ago. When I do not get enough sleep or feel pulled in every direction, my mind, body, and soul break. I had hit my cusp. Thankfully, I made time for myself one Wednesday evening and spent a solid hour cleansing my crystals and setting intentions for each individually. It turned out to be very powerful. The crystal, Selenite, is used to cut energetic cords and let go of things that are holding you back. When programming and using this stone along with the Rose Quartz and Malachite, I started crying. I channeled my tears and energy to Jesus and filled the empty holes with light in every cell of my being. 

A little background on me. I grew up in a Baptist Christian home. Went to a Baptist private university. It taught me so much. Everything is conservative and the talk of me using crystals is out in left field. However, programming the crystals and using the selenite turned out to be so powerful. I have not felt this honest, vulnerable, and cleansed in a while. My energy source is Jesus Christ. When I am meditating, saying prayers, or whatever verbiage you prefer to use, that is where my energy and mind are focused. That’s where I find help, guidance, and peace. The crystals allowed me to have a tangible source to channel my thoughts and emotions and are now used as a daily reminder of my intentions.

I program this…

  • ROSE QUARTZ to open my heart to receive and express the energy of love.

  • MALACHITE to heal my heart and be receptive to love.

  • CITRINE to turn me into a Money Magnet.

  • AMETHYST for contentment and to radiate positivity.

  • JADE to attract good health and open my heart chakra

  • GREEN QUARTZ to bring empathy. 

  • UNAKITE to bring vision.

  • CARNELIAN to bring confidence, creativity, courage, and clarity.

  • RED AVENTURINE to focus my energy to get things done.

  • RUBY (necklace) to balance my heart and bring abundance.

  • PERU OPAL (necklace) to enhance self worth and release inhibitions.

Do you use crystals? Tonight is a full moon so show them some love!


I recently finished reading, "This is Me Letting You Go" by Heidi Prebe. A paragraph in the chapter titled- What They Don't Tell you About Love- really hit home, and I re-read the passage multiple times because it resonated so deeply.

They don't tell you that you'll forget to be loved. That at some point in the process of reaching and striving and growing and moving always forward in your life, you'll let love slide by the wayside. That you'll subtly forget what it's like to be touched, to be treasured, to be adored and admired by another human being with a mind and a body every bit as real as yours. They don't map out the dull, inconsolable ache that grows inside of you the longer you let yourself forget that you're desiring of love. They don't tell you that you need it like water and air and that no matter how hard you try to prove the opposite, a tiny part of you will always be the smallest bit unfulfilled without it. 

In this chapter of my life I am embracing every bit of singleness. The ability to come and go as I please. No one to worry about or check in with throughout the day. Shimmying as I see fit and doing exactly what I want. 


However, I know that is why the passage above resonated so deeply. In the midst of all the fun that comes with doing your own thing, there is a piece that is missing. Some days more then others I can pin point it so vividly, and then other weeks it shows up out of no where. The mindless texts and vicious cycle of online dating is excruciating. The "Peter Pan" men who seem to have overtaken Austin is growing more and more every week. We're in the dating trenches.

I will not let the thrill, butterflies, and excitement that come with dating disappear for me. I refuse to become jaded and give up, but choosing to refocus my energy on relationships that bring real value. I am ready more then ever to be touched, to be treasured, to be adored and admired by another human being with a mind and a body every bit as real as mine, and share all the amazing, crazy, and hard things with that special man. My partner in crime. 

What are your thoughts? Does the excerpt strike a nerve in your soul?

Pumpkin Fudge

I love anything with pumpkin regardless if it's the fall or summer. I came across this healthy version of Pumpkin Fudge and thought it sounded delish!

Pumpkin Fudge

Ingredients: (makes 12 squares)
1 cup pumpkin puree
1/3 cup coconut butter
1/4 cup coconut oil, melted
1 tsp pure vanilla extract
1/4 cup pure maple syrup
1 tsp pumpkin pie spice
pinch of sea salt
1/2 cup chopped, toasted walnuts (optional)

Line 8x8 pan with parchment paper. Combine the pumpkin, coconut butter, coconut oil, vanilla, maple syrup, pumpkin pie spice, and salt in a food processor and puree until smooth. Pour the mixture into the prepared pan. Sprinkle the toasted walnuts evenly over the top if you prefer a crunch. Place the pan in the fridge for 1 hour, or until firm. Slice into squares and serve.

The Pudge lasts up to 10 days-- that is if you can keep it around that long.

Meet me in the Middle

If this blog post could play music, "The Middle" by Zedd, Maren Morris, & Grey would be playing, and I would be jamming out. The lyrics encompass a relationship; however, the premise of the song goes hand in hand with this excerpt. 


Within the past few years I have become very present to the ever changing stages of womanhood. I am fortunate to be surrounded by all types of women (single, married, with kids, without kids, divorced) given my personal training business, and each are on a different journey. Going from brand new in a career and trying to find one's way, to getting in a serious relationship, to diving head first in owning a business, to getting married and possibly having kids. With each milestone comes amazing stories and a new purpose, but also an unspoken judgement between each other. 

I am baffled at how being single (aka: no husband nor kids) seems to mean that you must accommodate to the ones who have these things. Why is it that my plans of hanging with friends, staying up late working, or simply wanting to lay by a pool or sit on a patio and enjoy a cocktail are considered second rate? It is my mission for women to be empowered and confident in whatever path they take, and I take it to heart when we feel the opposite. I would love to get a phone call and have a friend or family member want to meet me somewhere with their kiddo that is not 100% on their time frame and only ideal for them. Time is precious. I believe it is just as important to sacrifice single gal plans as it is to sacrifice kiddo nap time. To think opposite is not fair. Meet me in the middle. 

As women, I long for us to meet in the middle, to respect each other and our choices. Our lives are different and we are on our own journey. Ideas of fun may have shifted, and I believe it's important for both parties to understand we’re finding happiness in our own way. I am excited and ready to meet my partner-in-crime and connect with friends and family who are in that stage of life, but until then, I am going to walk in my single woman shoes and continue to embrace life with every bit of vigor, love, and gusto.


Almost everything will work again if you unplug it for a few minutes...including you.

That quote hit me like a ton of bricks. I easily get caught up in crossing things off my check list, creating something new within my business, reading/learning/studying my craft; yet it is the times where I unplug, check out, and simply Be are where things fall into place. I am becoming more present to this every week. I have made it a priority to take a long walk on Saturdays as often as I can over the past few months. The walks are either with a dear friend or by myself. It's chill, fun, encouraging, and therapeutic. 


I am so thankful to have close girl friends and guys I've recently dated that create a space for me to veg out and Netflix and chill =). For some reason, it is so difficult to lay on my couch and do absolutely nothing. I feel better about myself if I am watching something educational on YouTube, reading a self-development book, or simply working. I am hard wired like that. 

However, my Type A, go-go personality needs these quiet times to unplug and center. Typing that statement and saying it out loud resonates. In my late 20s and early 30s, I would literally work myself into the ground trying to create a business and a brand. Now I have shifted to work smarter, take solid breaks to unplug, and truly appreciate quality of life over finding the next new client or project. The more I unplug, the more clear headed I get, and more opportunities come my way.

I challenge you to unplug, even if it's only for 5 minutes each day, and see how your mind, body, and soul feels. I guarantee you will not be disappointed. 

Pink Sea Salt

Salt (sodium) used to get such a bad wrap due to heart problems; the irony is the people who had the heart problems were eating fried foods which are clearly laden with salt. Next time you go to the grocery store venture out and try a colored salt. My salt of choice of the moment is pink sea salt.

pink salt

Benefits of Pink Salt:

Iodine- Natural salts are rich in iodine, so it doesn’t need to be artificially added in.

Less sodium consumed per serving- Himalayan salt is made of the same components as table salt but since the crystal structure is larger than refined salt, and by volume- this salt therefore has LESS sodium per 1/4 tsp serving- because the sea salt crystals or flakes take up less room on a teaspoon than highly refined tiny table salt grains.

Packs a hearty 80+ minerals and elements- Himalayan salts are mineral packed crystals which formed naturally within the earth made up of 85.62% sodium chloride and 14.38% other trace minerals including: sulphate, magnesium, calcium, potassium, bicarbonate, bromide, borate, strontium, and fluoride (in descending order of quantity).

Because of these minerals Himalayan pink salt can:

  • Create an electrolyte balance
  • Increases hydration
  • Regulate water content both inside and outside of cells
  • Balance pH (alkaline/acidity) and help to reduce acid reflux
  • Prevent muscle cramping
  • Aid in proper metabolism functioning
  • Strengthen bones
  • Lower blood pressure
  • Help the intestines absorb nutrients
  • Prevent goiters
  • Improve circulation
  • Dissolve and eliminate sediment to remove toxins

Pink sea salt can even support libido, reduce the signs of aging, and detoxify the body from heavy metals.

Pink sea salt is way better than your typical table salt. Table salt is a refined salt and is stripped of all its minerals, besides sodium and chloride, but is also chemically cleaned, bleached and heated at unnecessary high temperatures. In addition, it is treated with anti-caking agents which prevent salt from mixing with water in the salt container. These agents also prevent dissolving within our system leading to build up and then deposit in organs and tissue, causing severe health problems. Finally, the iodine that is added into salt is usually synthetic which is difficult for your body to process properly. Shockingly under U.S. law, up to 2% of table salt can be additives.

With that being said, go out to the store this weekend and buy some colorful salt. I found mine at People's Rx. With the warmer temperatures upon us, hydration is key and a pinch of sea salt in your water can do wonders.

Be Great


As I have gotten older, I see others shrinking to appease others and to make sure they fit in/stick to status quo. Not wanting to piss anyone off, hurt feelings, lose a friendship, get fired from a job, you name it, but over time this has a profound crippling effect not only on your life but on your soul.

As I was driving home the other night a song came on in my car, and I was completely moved with emotion. [Listen to it here]. Maybe it was the lyrics, the timing of listening to the song, or a simple tug on my heart where I was reminded I have a Good, Good Father, who is perfect, loves me, and provides all the answers. In a life full of chaos, it is comforting to know I can come back to home base and do what I do best, LOVE-ENCOURAGE-COACH.

I am challenging myself as well as everyone else to demand more of yourself. Demand more from others. Set big goals. Ask for help. Learn from others. Say thank you. But most importantly, BE GREAT. That is how you were created to be.

Foodies Unite


I joined Taster's Table Club in February 2016 and have loved every single bit of it! From trying out a new restaurant each month, to meeting new people, to hearing from chefs and learning the why's behind their concepts and preparation of dishes, to simply having fun and turnin' it up on a Tuesday, it's been a blast!

The concept is simple. Join by paying an annual $50 membership (similar to a Costco card), which gets you 10% off member restaurants, access to quarterly member-exclusive events, and access to dinners at fat discounts off regular pricing. Plus, you can dine with me if we choose the same restaurant that month =).

Let the foodies of Austin unite!  Use code SHOWOUT for the month of November to receive $5 off your annual membership.

Rollin' Solo Dolo

Solo Dolo

June 6th, 2017  (actual date written)

The past 12 months have been a whirlwind of transition. From career changes, to getting ready to move on my own, to finishing up my OPEX Level 1 CCP course work, I can suffice to say it's been busy. This coming August will be the first time ever that I am rollin' solo dolo with my career AND living on my own again. I am so excited yet it also brings up all the craziness that comes with transition.

As of June 1st I have been operating solely as Showout Life and offering the following:

So many possibilities and new adventures in store! When I truly listen to my heart, life makes sense again and things fall into place. 2017 is half way over and I have already learned so much more about myself, accomplished goals, but taken a few steps back too. I may be rollin' solo dolo, but I am ready to link arms with new clients and develop amazing, fulfilling, intimate relationships. Let's rock out the 2nd half of the year full speed ahead!

Showout Core Values


When I fully branched out on my own I felt it was important to identify and share my company's key attributes. There are 5 core values that encompass Showout Life:


FUN- In all you do have a child-like spirit and a playful heart. Life is meant to be happy and joyful.

BALANCE- Work Hard. Play Hard. What is the point of busting your butt day in and day out if you cannot enjoy the fruits of your labor.

ABUNDANCE- From family, friends, fitness, and finances, live in a space of plentifulness. Everything is within your reach.

CONFIDENCE- Instilling inner confidence through fitness, goals, and lifestyle choices.

FREEDOM- To live and choose to do whatever your heart desires while breaking through barriers and living freely.

I want to continue to coach people who hold these similar values to heart and/or who aspire to make these the core of who they want to be. From in-person training, to online coaching, to corporate wellness, I am here to bring fun, balance, abundance, confidence, and freedom to your life!

Gut Health

“Heal the gut and you heal yourself.” – Gerard E. Mullin, MD


Gut health is all the rage now and for very good reason. If the gastrointestinal tract is out of whack, then a host of other problems start to arise. I experienced this first hand about 5 years ago when my PCOS went haywire. My skin broke out, I was absorbing none of my nutrients (simply look in the toilet and you will know if this is happening to you), I lost my menstrual cycle completely, and I was gaining weight. The first order of business we took care of was my gut health. Who knew that healing the gut could literally help so many other areas in my body start to function properly?!?

Below is what I do on a daily basis to make sure my gut lining is working at it's best, and I'm feeling fabulous every day!

  • 1TB Braggs Apple Cider vinegar in 6oz of warm water, 1/4 tsp pink sea salt, pinch of cayenne pepper, and 2 drops of dōTERRA Lemon essential oil- I drink this 1st thing in the morning.
  • Probiotic: I take 1 daily with breakfast. Currently, I am taking Primal Probiotics, but I also switch it up with hyperbiotics Pro15.
  • Betaine HCL & Pepsin: This right here is the game-changer. I take 2 capsules at every meal, and 1 capsule with snacks.
    • WHY???? Betaine HCL increases the level of hydrochloric acid in the stomach necessary for proper digestion and assimilation of nutrients from food. Normal levels of hydrochloric acid are required for complete digestion of proteins and absorption of amino acids. It’s also required for the extraction of vitamin B12 from our food. Betaine HCL helps to restore the proper acid levels in the stomach and maintain healthy GI function.
  • Sauerkraut: I eat around a 1/2 cup daily to get in my good probiotics via a food source. Make sure the one you buy does NOT have vinegar added to it as this messes with the fermentation process.

If you are someone who has constant bloating and gas after eating, that is not normal. I encourage you to start healing your body from the inside, out, and that starts with the gut. Give this a try and see how it works for you. It takes time to heal so be patience. This is not a quick fix and is also one you will be on for the rest of your life. The only difference is you can titrate the dose down on the Betaine HCL & Pepsin over time as your gut heals. I am here to answer any and all questions you may have to help get that gut back in check!

New Moon

August 23rd, 2017 (actual date written)

I have been reading up on the solar eclipse over the past few weeks before experiencing it on Monday (picture above). To be honest, it was not a big overwhelming moment for me since I live in Austin, and I only saw a partial eclipse. However, when I reflect over the past few months, and this week alone, so much has shifted.


Career changes.
Closed doors to old, toxic friendships.
Opened doors to new and thriving friendships.
100% self-employed.
Moving into my very own space.
Launching new business ideas.
Saying YES to things that scare me.
Leaving a gym and a way of life I’ve known for over 7 years.
Training at Gold’s Gym and getting back to my roots.
Embracing life fully in the way my heart and Showout personality desires.

New moons, as its name suggests, represents the beginning and a sense of newness; great for planting new seeds and ideas. Magic enhanced here is to promote positive potential in a new venture. Full moons have a sense of completion and are abundant with energy.

Monday was not a huge Aha moment, but the events leading up to it, and currently in the making, have been game changers for me. I have more clarity, trust, and faith in the unknown, and what’s in store for me more then ever. I’m excited to let this new chapter continue to transpire and leaving what needs to be left behind in the past.

Did you experience anything on the New Moon? Any shifts or changes taking place in your life?